The Benefits Of Bananas For Athletes

There are countless benefits of bananas for athletes. In fact, this is why this fruit is popular among those who exercise daily or do some kind of sport. This is due to the high nutrient content, as they are a source of carbohydrates, fiber, vitamins and minerals.

What really makes them so amazing?

First of all, bananas are very versatile as you can eat them as they are or add them to shakes or cereals. Due to its composition, this fruit is ideal for improving the quality of your diet.

Let’s take a closer look.

Bananas are a source of carbohydrates

Sugar is a natural part of the composition of this fruit. It is thus a good source of energy for athletes. Depending on the ripeness of the banana, this sugar may have a higher or lower glycemic index. You can therefore eat a ripe banana before a workout or a slightly overripe banana in the middle of the workout.

The carbohydrates in this fruit allow you to replenish glycogen deposits when your workout has already begun, as explained in an article published by the magazine Nutrients. Adding muscle glycogen during exercise delays fatigue, among other things. It can also help reduce the risk of muscle damage.

They contain potassium

Athletes need a diet rich in sodium. Not having enough of this nutrient can lead to hyponatremia, which can be fatal. As you can see, they need to continuously replenish their salt levels before, during and after exercise. The downside is that too much of this mineral can increase blood pressure.

To moderate this effect, you need to increase your potassium supply, according to another study published in the journal Nutrients.

Bananas are great for doing this. You may not be aware of it, but this fruit is known for the high levels of this mineral. In addition to balancing blood pressure, potassium in bananas helps prevent electrolyte imbalance during your workout. As if all this were not enough, this fruit helps to reduce the risk of muscle cramps.

The benefits of bananas for athletes before and during training

In order for athletes to take advantage of the benefits of bananas , they must eat them before and during a break in the middle of a workout.

Why?

This is because professionals recommend replenishing the glycogen supply and keeping the glucose level stable before each session. As we mentioned above, bananas meet both of these requirements.

You need to give your body a regular supply of carbohydrates when you start your workout, especially if it is prolonged. In this way, you build a reserve of muscle and liver glycogen to delay fatigue. As you can see, bananas are a powerful ally in this type of situation.

Ideally, the fruit you eat before you start exercising should not be too ripe. However, the one you eat in the middle of the session should be more mature. This is because excessive fiber intake at this time can delay gastric emptying and lead to stomach discomfort.

Bananas are ideal for athletes

To sum up, many people like bananas because of the sweet taste and texture. Thus, the nutritional benefits for athletes are a plus. It is common to see them eating this fruit before, during and after exercise.

The carbohydrates found in bananas help maintain stable blood sugar levels. Similarly, these nutrients also help maintain muscle and liver glycogen reserves. Eating this fruit during exercise can improve the performance of an athlete.

As mentioned above , bananas contain a significant amount of potassium. This mineral ensures the electrolyte balance of an athlete. It also allows them to regulate blood pressure so that it does not increase as a consequence of the high sodium intake.

Finally, bananas also have organoleptic properties. As we mentioned above, you can also take them in liquid form as a shake and even spread them on toast. There are many recipes out there for goodies where this fruit is the main ingredient.

So what are you waiting for? Eat more banana!